Weight Loss or Fat Loss | What Have You Done?

Are you losing weight, or are you losing fat? Perhaps you are doing both, but there is certainly some signs that you are not losing fat even when the scale may be going down. For many the scale is the most information method to determine success.

Scale success and failure can be completely wrong at times and I will explain the difference in weight and body fat. How to tell if you are in fact just lighter but not any less fat.

[PaulRevelia]

Have you ever dropped a bunch of weight only to realize it was water weight and temporary?

[craiger]

I tell my patients that the first 5ish lbs they lose is water, but signals a good beginning of the journey. I then let them know that most of that 5 will return when they begin to eat at maintenance. So we plan to drop a touch below their target to account for that.

[paulgillett]

All of your videos are informative but this is one of the best I've seen. Thank you for the information and motivation!

[meredithhoward]

I love Paul because he doesn't preach that you have to go on these insane bulks in order to gain or sustain any significant muscle, when the ultimate goal is a lean physique. Being mindful of your macros and training hard will glean very desirable results, but the bros out there will tell you otherwise. 🙄

[richsinger]

This is great Paul. I focus a lot on the scale only and find myself getting discouraged and thinking I’m doing everything wrong. It causes me to change macros and calories all of the time instead of focusing on nutrition and hitting calorie goals instead to and staying the course

[michaelcasey]

A brilliant informative video as always great content explained in an easy to understand way. Paul I love all your videos

[kamw]

Paul, you have a very likeable, energetic personality. I always enjoy watching your videos! TY 😊

[darrellgibson]

Wow, Paul! This is the best video I’ve seen to explain the science of differentiating losing body fat while preserving lean muscle mass. I’m continuously impressed with your content. I just completed my certification in personal training and am now studying the Fitness Nutrition specialty. This video is like a review of the content I’ve been reading but put in simpler terms than a text book! Thank you.

[romeobruton]

You continue to deliver! Amazing content!

[DanDevineFitness-pvkw]

Great video, Paul! Thanks for continuing to be an awesome source of solid nutrition and fitness advice 💪🏻Dan

[theironforce]

Excellent vid on the fundamentals, executed in a easy to register manner without the useless science jargon.
I'm sure even my mom can understand this .
Thanks Paul 👏

[btraina]

So the way to tell the difference if its water or actual fat is simply if you're losing inches and body recomp?

[laurahunter]

Ding 🛎️ ding 🛎️ ding 🛎️
This was incredibly useful information. Thank you!

[baberainbow]

I did heavy weight liftign plus walking in a year and only lost 5 lbs and the body transformation was incredible. Lost a lot of muscle and put on muscle. Switched to mostly cardio for 6 months. Lost another 5 lbs and look way worse now. Weight lifting, lots of walking, 1 intense cardio session a week, water, creatine, sleep, slight caloric deficit ( don t track anymore is what just works best for fat loss.

[stormskies]

Paul, I have gone into the menopause at the age of 47, prior to this I was slim and muscular now I’ve gained 3 stone and I cannot lose it, currently in a caloric deficit but the weight still isn’t shifting. What would you advise?

[osauhe]

Hi. When you are already lean - how do you maintain leanness? I wondered how you regulate caloric consumption against your weight when trying to maintain leanness. Do you have a weight range that you allow yourself to fluctuate in while trying to maximize muscle gain (and thus promoting a lean bodycomposition)? Or do you use the mirror as the primary tool - IE you reduce calories when you get too fluffy?

[shahidakaprince]

Hey paul, great video. But can i have something answered. Im aware that a huge protein diet and weight training will force your body into preserving muscle. But does that apply to my entire body if you dont weight train or the parts that you dont train? So for ex. If I train my arms when cutting but not back and legs. Then is my back and legs of risk of being broken down and my arms kept? Please can you clarify? Also what is most important, the high protein or weight training to hold onto muscle?

[llee]

Hello Paul,

Thanks for all the great lessons you’ve provided over the months/years. Especially walking to lose body fat.

Well, I’m almost 48yrs old now again trying to get into shape after a first time afib episode less than a year ago (9months). After passing lots of test, my cardiologist believed it may have been a one-off due to the one test that wasn’t good which is sleep apnea - now controlled by a machine (I still think it was the VOC’s from the edge hardener chemical I breathed in for an hour for 2 separate days (no mask) while creating sound insulation panels for my studio a week prior to the afib. Either way it help discover the sleep apnea.

My question is I remember I lost 45lbs starting from that day/night of the afib attack by dieting (salmon, spinach, rice, sweet potatoes, cinnamon, coconut water, +) and walking (1.5 hrs 4x weekly) & basketball but gained it back over the months, now I’ve joined a gym and am eating healthy again, even look & feel slightly different but the scale is completely the same weight 250, fat 40, visceral 20 fat, etc. I can’t get it to change to literally save my life. Each time In these older years I go to lose weight, I get jumpers knee/inflammation in the knees, heels, & hip. it’s been a few months of playing basketball to lose the weight and about 6 weeks in the Gym. [Why do these scale numbers NOT SO MUCH the scale WEIGHT ( I get that) but more importantly how can the FAT, VISCERAL, and MUSCLE, stay the same when I’m starting to look different - meaning: veins in my arms, face smaller, skin tighter in areas, visible & more firm calves & leg muscles and even see the bed forming or frame work of muscle where I will have abs, plus with even smaller obliques & lower back fat? Very frustrating & frightening especially knowing that I’m in obesity and have been for many years. Can you help/explain why I’m fluctuating between 250-246 lbs, 40-37 BodyFat, 20-19 Visceral Fat(mostly 20)?

REASON:
I’ve always desired to look good without a shirt but now it’s life threatening so I take it all serious. I’m a proud father of 7 children & have 5 grandchildren whom I love and want to remain in their life to impart knowledge and wisdom on them for as long as God willing.

Please help,
Thanks in advance!!!

[goldpenguin]

How come you don’t talk about the stair master for fat loss ?

[JugBogdan-ie]

Thank you Paul for the info you constantly provide.
Do you think that walking with light dumbbells ( Dr
Shwartz method) will help to loose both weight and fat faster providing that we create calorie deficit?
I know it sounds confusing but I am about your height 6 ft 4 with and 270.
Thank you